Sun Mon Tue Wed Thu Fri Sat

29

30

31

Jan | 1

2

3

4

5

6

7

8

  • Deadlift : 3-3-2-2-1-1-1
  • AMRAP 20 mins: 400 m, Medicine Ball Cleans and Toes-to-bars

9

10

  • Supinated Barbell Bent Over Row : 10-10-10
  • Bench Press : 3-3-3-3-3
  • 5 RFT: Double Unders, Ring Dips and Sit-ups

11

  • Row : 4x 500 m
  • AMRAP 15 mins: 200 m and Snatches

12

13

14

15

  • AMRAP 15 mins: Deadlifts, Push-ups and 200 m
  • Every 1 min for 8 mins: Push Press

16

  • Snatch Balance : 3-3-3-3
  • Chipper: Rows, 600 m, Synchronized American Kettle Bell Swings and 4 more

17

  • Front Squat 3-3-2-2-1-1-1
  • Split Jerk : 3-3-2-2-1-1-1
  • 20-16-12-8-4: Alternating Dumbbell Snatches and Burpees

18

19

20

21

22

  • Power Snatch : 2-2-2-2-2
  • AMRAP 15 mins: Double Unders, Wall Balls and Deadlifts

23

  • Alternating Kettlebell Clean & Push Press : 12-12-12
  • FT: 200 m, Push-ups, Knees-to-elbows and 9 more

24

  • Back Squat : 3-3-2-2-1-1-1
  • AMRAP 20 mins: Burpees, Box Jumps and Pull-ups

25

26

27

28

29

30

31

Feb | 1